Monday, 9-16-13

W.O.D – For Time: Run 400m Tabata Squats Run 400m Alternating Tabata Push-ups/KB Swing 1.5/1.0

Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…

Strength/Skill – BTN Push Press 3RM 3 Rounds 10 Deadlifts – 95/135 10 Front Squats – 95/135 10 Hang Power Cleans – 95/135 10 Push-Jerks – 95/135

Big Shout out to Joe DeRosa and Bill Hennessey who are either off or almost off all their meds since starting CrossFit. Now that’s why we do this!!! Reminder: 7PM open gym today. Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday….

Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m 10 Rounds AMRAP 1 min 5 Pull Ups 10 Push Ups with remaining time max rep box jump (24/20)

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. 50 KBS 53/35 40 Burpees 30 Pull Ups 20 Box Jumps 24/20 10 Deadlifts 225/185 20 Box Jumps 30 Pull Ups 40 Burpees 50 KBS